When people hear the word "diet," they think of counting calories.But on a ketogenic diet (or keto, as it's also called), you won't have to waste time on this activity.Keto is a special high-fat, low-carb diet that puts the body in a state of ketosis, which means it uses stored fat for energy.
During keto (ie 2-3 weeks) you can consume only 20-50 g of carbohydrates per day, but the body should get 60 to 80% of all calories from fat.Studies show that this low-carb diet is effective for weight loss, type 2 diabetes, polycystic ovary syndrome (PCOS), acne, and epilepsy.It is also useful in some forms of cancer and Alzheimer's.
Pros and Cons of the Ketogenic Diet
The main advantage of the ketogenic diet is that it really helps you lose weight, reduces the level of bad cholesterol and increases the amount of healthy cholesterol.When the body uses its own fat stores for energy, appetite often decreases (this process may have been incorporated into humans during evolution to help them survive times of famine).In addition, fats are digested much more slowly than carbohydrates and prolong the feeling of satiety between meals.
But, like any other diet, keto has its drawbacks.After it, you may notice side effects: bad breath, headache, nausea and fatigue.Symptoms that appear in the first days of keto often resemble the condition at the onset of the disease.The loss of energy and the feeling of fatigue occur due to a sharp decrease in blood sugar levels, but after 24-48 hours there is no trace of them.
You may experience bloating or constipation while on keto, and urination may also increase during ketosis.Because following a ketogenic diet requires you to eat only certain food groups, you run the risk of developing nutritional deficiencies that can cause your hair and nails to become brittle.
Many patients believe that after completing a course of dietary nutrition, they easily regain the lost pounds.This can be avoided by avoiding carbohydrates and trying to eat low-carb foods.
What foods can you eat on keto?
The ketogenic diet helps you lose weight, control your blood sugar, and resolve health issues.As you already understood, by choosing it, you will have to eat extremely fatty foods.But no, we're not talking burgers and battered onion rings—you're just looking for healthy fats!Where can I get them?You won't believe it, but with keto you can eat tasty, filling and varied, while the low-carb foods that you will eat for the next 2-3 weeks (as a rule, ketosis starts on the 7th day of the diet) are easily found in supermarkets.To get the most benefits and reduce the side effects of dietary restrictions, eat the following 15 foods regularly.
Fish and seafood
Fish and seafood are perhaps the best sources of vitamins, minerals and omega-3s.At the same time, in many seafood there is either a negligible amount of carbohydrates or none at all (for example, in shrimp).If we talk about the most popular products, 100 g of mussels contain 5 g of carbohydrates, octopus and oysters - 4 g each, squid - 3 g. By the way, frequent consumption of fish reduces the risk of developing various diseases and improves mental health, so try to eat it at least twice a week.
Low carb vegetables
Vegetables are a nutritious and versatile food, the main thing is to choose those that do not contain starch.On average, a serving of non-starchy vegetables contains 1 to 8 grams of carbohydrates.That is why you can safely include zucchini, cabbage, celery and cherry tomatoes in your diet.
cheese
There are hundreds of types of cheese, and luckily they are all low in carbs and high in fat, making them very suitable for a ketogenic diet.Cheeses are rich in protein, calcium and healthy fatty acids.In addition, eating cheese regularly can help reduce the muscle loss that older people experience.
avocado
One serving of avocado contains 2 grams of net carbs, lots of fiber, and a variety of nutrients, including potassium.In addition, avocado supports heart function, lowers cholesterol levels and affects triglycerides in the body.By mixing it with spices, you can get an excellent dressing for vegetable and fish dishes.
Meat and poultry
Meat and poultry are considered staple foods on a ketogenic diet.They contain no carbohydrates and are rich in vitamins such as vitamin B and minerals including potassium, selenium and zinc.Meat and poultry are also an excellent source of high-quality protein, which numerous studies have shown helps maintain muscle mass on a low-carb diet.
eggs
Eggs are one of the healthiest and most diverse foods on our planet.One large egg contains less than 1 gram of carbohydrates and about 6 grams of protein, making eggs an ideal food for people on keto.In addition, eating eggs affects the production of hormones that prolong the feeling of satiety and maintain blood sugar levels, which leads to a noticeable reduction in the total caloric content of food eaten in a day.
By the way, it's important to note that you should eat the whole egg, not just the white—the yolk contains most of the nutrients, including the antioxidants lutein and zeaxanthin, that help maintain eye health.
Coconut oil
Coconut oil contains medium-chain triglycerides (MCTs).Unlike long-chain fats, MCTs are absorbed directly by the liver, later being converted into ketones or a source of quick energy.
In addition, coconut oil increases the rate of metabolism, promotes weight loss and removes abdominal fat deposits.It is important that it is of high quality - cheap products contain many flavors and additives.
Plain Greek yogurt and cream cheese
Plain Greek yogurt and cottage cheese are healthy foods high in protein.And even though they contain some carbs, they can still be included in your ketogenic diet.150 g of plain Greek yogurt contains 5 g of carbohydrates and 11 g of protein.The same amount of cottage cheese provides 5 g of carbohydrates and 18 g of protein.By the way, studies show that yogurt and cottage cheese help reduce appetite and promote a quick feeling of satiety.
olive oil
Olive oil is high in oleic acid, a monounsaturated fat that has been found to reduce risk factors for heart disease, as well as high in antioxidants known as phenols.These compounds further protect the heart, reduce inflammation in the body and improve arterial function.Olive oil is ideal for salad dressings, mayonnaise and added to cooked foods.
Nuts and seeds
Frequent consumption of nuts reduces the risk of heart disease, some types of cancer, depression and other chronic diseases.In addition, nuts and seeds contain a high amount of fiber.But the amount of carbohydrates in them varies.They are the least in pecans and Brazil nuts - only 1 g per serving (30 g), in walnuts and macadamia - 2 g, in almonds and sesame - 3 g, in pumpkin seeds - 4 g, in pistachios - 5 g, and in cashews - 8 g.
Forest fruits
Most fruits are too high in carbohydrates, so you will need to avoid them while on the ketogenic diet.Another thing is berries.They are rich in nutrients that can reduce the risk of developing a wide variety of diseases.A 100g serving of berries provides 5-12g of net carbohydrates.For example, there are only 5 g in blackberries, 12 g in blueberries, 6 g in raspberries and strawberries.
Butter and cream
Butter and cream are low-carb foods.Research shows that, contrary to popular belief, they have a neutral or beneficial effect on the heart when consumed in moderation.
olives
One serving of olives (about 28 g) contains 2 g of carbohydrates, of which 1 g is fiber.They are rich in oleuropein, an antioxidant that protects the heart.Eating olives helps prevent bone loss and lower blood pressure.
Unsweetened coffee and tea
Unsweetened coffee and tea do not contain carbohydrates.Thanks to caffeine, they can speed up metabolism, improve physical performance, alertness and mood.They can also reduce the risk of developing diabetes.Avoid 3-in-1 coffee and tea bags - as a rule, manufacturers add milk powder and flavorings with a high carbohydrate content.
Dark chocolate and cocoa powder
Yes, the ketogenic diet allows you to eat dark chocolate (at least 70%) and wash it down with cocoa.This is because these foods are excellent sources of antioxidants.Cacao contains about the same amount of them as blueberries and acai berries.But dark chocolate contains flavanols - biologically active substances that reduce the risk of heart disease.30g of unsweetened chocolate contains only 3g of net carbohydrates, while chocolate with sugar contains 10g.
